sled life

Get it Brett!

 

 

STUFF TO KNOW ABOUT…

  • FOURTH OF JULY SCHEDULE:  
    • Wed July 3rd – reg schedule
    • Thursday July 4th – closed
    • Friday July 5th – Open Gym only 9am – noon
    • Saturday and beyond – back to reg schedule!
  • FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!

 

 

CROSSFIT

S&P Cycle: squat – PULL – press – pull – off

A. DL: 5(65%)-5(70%)-5(75%)-AMRAP(60%-20 rep max)

B. 8 rounds for time:
40 yds sled push (135/70)
200m run
8 toes to bar

 

 

CSPORT

A. AMRAP in 15 min
Big block run buy in
+
25 sit ups
15 side bends each side
100m run

B. AMRAP in 15 min
1k row buy in
+
15 Goblet squats
15 Russian twists each side
200m row

C. AMRAP in 15 min
2 mile bike buy in (3200m c2, 2.0 airbike)
+
15 body rows
15 RDL
800m c2 bike, 0.5 air bike

 

 

Quote of the day

“Sometimes things may not go your way, but the effort should be there every single night.”  – MJ

Down hill race

Alan gettin it donezo!

 

 

STUFF TO KNOW ABOUT…

  • FOURTH OF JULY SCHEDULE:  
    • Wed July 3rd – reg schedule
    • Thursday July 4th – closed
    • Friday July 5th – Open Gym only 9am – noon
    • Saturday and beyond – back to reg schedule!
  • FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!

 

 

CROSSFIT

S&P Cycle: SQUAT – pull – press – pull – off

A. FS: 3 x 5 @ 3011

B. For time:

27 burpees
24 alt. DB snatch (50/35)
21 burpees
18 alt. DB snatch
15 burpees
12 alt. DB snatch
9 burpees
6 alt. DB snatch
3 burpees

 

 

CSPORT

C-sport strength cycle & time trial combo! week 2 of 4

A. 4 sets:
5 heavy bench press
10 RDL

B. Time Trial
Choose one, whichever you choose, you will retest each week
1k row
2k bike
800m run

C. 30-20-10
KBS
Cal Row

D. 30-20-10
Push ups
400m run each set

 

 

Quote of the day

“Sometimes things may not go your way, but the effort should be there every single night.”  – MJ

Time bandits

Looking focused Jody!

 

 

STUFF TO KNOW ABOUT…

  • FOURTH OF JULY SCHEDULE:  
    • Wed July 3rd – reg schedule
    • Thursday July 4th – closed
    • Friday July 5th – Open Gym only 9am – noon
    • Saturday and beyond – back to reg schedule!
  • FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!

 

 

CROSSFIT

S&P Cycle: squat – pull – press – pull – OFF

Do ABC in any order, beginning one at 0:00, one at 15:00, and one at 30:00…

A. 4 rounds:

1 lap heavy farmer carry
20 GHD situps

B. 4 rounds:

15 hang power cleans (95/65)
20 push presses (95/65)
40 walking lunges

C. 1 round:

150 double-unders
50 cal row
150 double-unders

 

 

CSPORT

A. 1 min @ each x 4 rounds:
weighted sit ups
Goblet squats
HR push ups
Rest

B. AMRAP in 15 min
1k c2 bike
15 DB ground to OH
400m run
15 DB hang squat cleans

C. AMRAP in 5 min
K2E: 2, 4, 6, 8, …
Ab Wheels: 2, ,4, 6, 8, …

D. AMRAP in 5 min
Step ups per leg: 2, 4, 6, 8, 10…
Burpees: 2, 4, 6, 8, 10…

 

 

Quote of the day

“Sometimes things may not go your way, but the effort should be there every single night.”  – MJ

Glutes and ladders

Cadieux sisters, who are putting in the work for their fall soccer seasons, have been crushing it these last few weeks!

 

 

STUFF TO KNOW ABOUT…

  • FOURTH OF JULY SCHEDULE:  
    • Wed July 3rd – reg schedule
    • Thursday July 4th – closed
    • Friday July 5th – Open Gym only 9am – noon
    • Saturday and beyond – back to reg schedule!
  • FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!

 

 

CROSSFIT

A. snatch + hang snatch + OHS x 5 sets

B. For time:

Descending UB C2B pullup ladder 10-1
10 KBS (70/53)
10 air squats
10 KBS
20 air squats
10 KBS
30 air squats
10 KBS
40 air squats
10 KBS
50 air squats

*complete the entire pullup ladder (all 10 sets) before moving on the first set of KBS.

 

 

CSPORT

A. AMRAP in 15 min
30 battle rope 2-arm wave
20 sit ups
10 burpees
*at the start and every 5 min, run or row 200m

B. AMRAP in 15 min
30 Russian KBS
20 box jumps
10 Thrusters
*at the start and every 5 min, run or row 200m

C. 3 sets
10 S.A. Overhead walking lunges per arm
10 kneeling S.A. Arnold press per arm
:60 Plank

D. 3 sets:
10 chainsaw row per arm
15 hamstring curls

 

 

Quote of the day

“Failure is simply an opportunity to begin again, this time more intelligently .”  – Henry Ford

situp sneaker

You can love your sandbag… but you can’t loooooove your sandbag.

 

 

 

STUFF TO KNOW ABOUT…

  • FOURTH OF JULY SCHEDULE:  
    • Wed July 3rd – reg schedule
    • Thursday July 4th – closed
    • Friday July 5th – Open Gym only 9am – noon
    • Saturday and beyond – back to reg schedule!
  • FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!

 

 

CROSSFIT

S&P Cycle: squat – pull – PRESS – pull – off

A. strict ring dips 3-4 reps x 5 sets; add weight if possible

B. 4 rounds for time:

10 power cleans (155/105)
20 box jumps
30 situps

 

 

CSPORT

AMRAP in 45 min
—1k row
30 sit ups
30 Lunges
30 HR push ups
—Block run
30 sit ups
30 Lunges
30 HR push ups
—-1k Row
30 Wall balls
30 Bench press
30 Russian twists per side
—Block Run
30 Wall balls
30 Bench press
30 Russian Twists per side

 

 

Quote of the day

“The need for connection and community is primal, as fundamental as the need for air, water, and food.”  – Dean Ornish

Bell tower

Battling battle ropes.

 

 

STUFF TO KNOW ABOUT…

  • FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!

 

 

CROSSFIT

S&P Cycle: squat – PULL – press – pull – off

A. clean + hang clean + jerk x 5

B. 5 rounds for time
15 KBS 53/35
15 burpees

 

 

CSPORT

A. AMRAP in 10 min
15 hammer curls
:30 “gun hold”
15 tri ext
:30 plank

400m run

B. 21-15-9
Pull ups
Wall balls

400m run

C. 21-15-9
Seated OH press
Box jumps

400m run

D. 21-15-9
Alt. DB snatch per side
cal air bike

 

 

Quote of the day

“Things may come to those who wait, but only the things left by those who hustle.”  – unknown

thruster bunch

Carolyn making that bottom position look mighty comfy.

 

 

STUFF TO KNOW ABOUT…

  • FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!

 

 

CROSSFIT

A. back squat: 3-3-3-3-3-3 @ ~ 85%; rest just 1 min bt sets

B. 3 rounds for time:
400m run
30 thrusters (75/45)
20 toes to bar

 

 

CSPORT

A. 100 sit ups
*at the start, and every Min = 10 russian KBS

B. AMRAP in 12 min
400m run
30 battle rope (2 arm wave)
20 lunges

C. AMRAP in 12 min
1k bike
30 battle rope (alt wave)
10 Push ups

D. 3-4 sets:
10 back ext.
10 Pistols per leg
10 russian twists per side

 

 

Quote of the day

“The big talent is persistence”  – Octavia Butler

Dubs & DBs

Handstand walks for breakfast.

 

 

STUFF TO KNOW ABOUT…

  • FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!

 

 

CROSSFIT

S&P Cycle: squat – pull – press – pull – OFF

A. 5 rounds for time:

4 ring muscle ups
30 double unders
4 DB TGUs (50/35)
30 double unders
4 devils press (50/35)
30 double unders

B. 40 ab wheel reps

 

 

CSPORT

New C-sport strength cycle & time trial combo! week 1 of 4

A. 4 sets:
5 heavy bench press
10 RDL

B. Time Trial
Choose one, whichever you choose, you will retest each week
1k row
2k bike
800m run

C. 30-20-10
Cals
Burpees
KBS
Weighted sit ups

 

 

Quote of the day

“You will never do anything in this world without courage.  It is the greatest quality of the mind next to honor.”  – Aristotle

Heavy does it

Eryka fighting for that rep!

 

 

STUFF TO KNOW ABOUT…

  • FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!

 

 

CROSSFIT

S&P Cycle: squat – pull – press – PULL – off

A. snatch: to a heavy single

B. 5 rounds for time:

8 cal AB
25ft handstand walk
8 sandbag cleans

 

 

CSPORT

A. 4 sets:
10 Seated OH press
15 Banded hamstring curls

B. 4 sets:
10 DB front squats
10 SL RDL each leg

C. 4 sets
400m run
15 DB hang squat cleans
30 jump rope

D. 4 sets:
400m row
20 body rows
15 burpees

 

 

Quote of the day

“Focus on the journey, not the destination.  Joy is found not in finishing an activity, but in doing it.”  – Greg Anderson

strictly business

Running into the gym on Mondays like…

 

 

STUFF TO KNOW ABOUT…

  • FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!

 

 

CROSSFIT

S&P Cycle: squat – pull – PRESS – pull – off

A. (shoulder width grip) bench press: 10-8-6-4-AMRAP @ weight used for set of 10; rest 2-3 min

B. AMRAP in 20 min:

9/6 strict pullups
9 DB reverse lunges RT
9 DB reverse lunges LT
9 strict DB press
9 tall box jumps

 

CSPORT

40 min clock
ABCD are all 10 min AMRAP, no extra rest between
Begin each AMRAP with 400m run buy in

A. buy in
+
5 pull ups
10 push ups
15 air squats

B. buy in
+
5 lunges per leg
10 box jumps
15 sit ups

C. buy in
+
5 burpees
10 Cals
15 KBS

D. buy in
+
5 ab wheels
10 thrusters
15 side bends each side

 

 

Quote of the day

“Focus on the journey, not the destination.  Joy is found not in finishing an activity, but in doing it.”  – Greg Anderson